MUSCLE & FITNESS HERS

NOV/DEC 2009 -
ON NEWSSTANDS NOW!!

11 Letters

12 Training Notebook
>>Latest news
>>Mastering the pike V-sit
>>Advanced routine
18 Nutrition Notebook
>>Lastest news
>>Holiday indulgences
>>A new turkey tradition
30 Heavy Metal
Get strong like a man but stay sleek like a woman - in 30 minutes or less
38 Bopp Guns
Up-and-coming figure competitor Katie Bopp is armed and dangerous
46 Equal Opportunity Supplement
One of the most popular supplements in the world works just as well for women as it does for men
52 Saved By the ’Bell
Here’s a comprehensive introduction to the kettlebell, America’s hottest new workout tool
58 Nutrition Idol
Welcome to grocery-store reality TV , where eight muscle-friendly foods compete for the title of dietary champion
64 Thighs & Lows
Tighten and tone your lower body in just six weeks with figure competitor Kalani Barber’s leg routine
72 Are You D-ficient?
Scientists are finding that vitamin D may be more important than ever, but most people don’t get enough
76 All-Night Cocktail Hour
These holiday hors d’oeuvres and cocktails guarantee big taste without the extra calories
82 Body Language
Whether you want to be a professional bikini competitor or just look like one, we’ll tell you how
88 Double Take
Find out how professional body double Shelley Michelle got her million-dollar physique
86 Twists & Turns
A closer look at the women of fitness and figure
89 For the Competitor/span>
The winning look is as much a matter of chemistry as conditioning
90 Calendar of Events

94 End Result

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